Mon. June 20 - Day Off.
Tues. June 21 - 7 miles in 51 min (7:17 pace). I turned 28 today. I was feeling a little bummed out about that (birthdays are kind of depressing) so I thought some trail therapy was in order. Went up after work for a quick Headquarters-Summit loop. Felt pretty good; I was cruising well, in my opinion. Nice little birthday present to myself. Then I had a gathering at the house. It was nice to have everyone over; I haven't seen some folks in a couple weeks. The Pabst was delicious.
Wed. June 22 - 6.5 miles in 45 min (6:55 pace). In an attempt to vary my workouts, and since I had done a tempo run last week, I decided a good alternative was to do a long interval workout. My objective was 4 x 1200m with 4 min jog rest. I wanted to run the intervals between 5:40 and 6:00/mile pace, meaning I wanted to hit the intervals in 4:15-4:30. I got excited and did the first one in 4:07, then came back and ran 4:21 and 4:24 for the next two. By then I was pretty cooked; it was pretty warm outside and this was the first interval workout I had in...years? I decided to pack it in after three.
I was thinking, in hindsight, that maybe intervals in June are not the best idea. Right now my focus should really be on increasing my mileage comfortably in order to build a decent mileage base over the summer so I can be in shape for some longer races in September and October (my goal races being Jelm and Silent Trails, while I am flirting with jumping in the Top of Utah Marathon with Jeff). I think a tempo or fartlek once a week is a better alternative; work on my lack of threshold while not burning myself out too soon. That said, I think Dr. Dan is going to make me do intervals this summer.
Thurs. June 23 - 8 miles in 62 min (7:45 pace). I left work a little early in order to get up on the hill for a longer run. Went out Headquarters to Brown's Landing and in on Summit. I got hailed and rained on a little by a thunderstorm that was a little south of the area. That was actually refreshing; I love the smell of that forest after some rain.
Fri. June 24 - 3.5 miles in 25 min (7:08 pace). Ran to the UW track at lunch and did 8x100m barefoot strides on the infield with Josh. Then I ran home. Quick and easy little loosen-up run.
Sat. June 25 - 5 miles in 35 min (7:00 pace). I got up dark and early to get over to Cheyenne for the Superday 5K at the ridiculously early start time of 7:30 am. I figured it was time to return to this race after a four year absence. Plus it was a good reason to catch up with some friends; Bish, Gabe, Cramer, Jerry, and Scooter were all there. We went out pretty fast (or at least what felt pretty fast) in 5:22, then I backed off and hit 5:46 on the second mile and somewhere around 5:40 for the third. I finished 5th overall in 17:29, making it my first sub-18 5K since the 2008 Wyoming Race for the Cure (I think) *EDIT: I ran a 17:20 at Race for the Cure in August of 2009*. So, that's certainly a step in the right direction. However, I did notice a strange "coincidence" regarding my racing at Superday.
I first ran Superday in 1999 at age 16. I first won the race in 2002 in a time of 17:29. I then placed third in both 2003 and 2004 with times of...17:29 each (that's the same time at the same race three years in a row). I then won again in 2005 in 16:48 and 2006 in 16:20. This is my first time back since, and I run a freaking 17:29. I've run the race nine times, won three times, and run 17:29 four different years. That's weird to me. Does that actually happen?
Sun. June 26 - 15 miles in 117 min (7:47 pace). The return of the Sunday long run! I love long runs on the trails. I went out Alder Trail to UW, out Headquarters, across Brown's Landing, down the backside of Headquarters onto Headquarters Road. I stopped and munched a granola bar before hopping on Pole Creek. I decided a foray up the Bitch was in order and I felt pretty good and smooth on the climb. I came in on Summit, then UW to Alder, down Middle Aspen and finally up Pole Creek to finish the run. I felt really good for the whole run. It was a beautiful morning in Wyoming!
Totals:
Week's Miles: 45
Running Time: 5:58
June's Miles: 155
Year to Date: 659
Gear: Asics Speedstar 4 (434 miles, about to be retired) New Balance Trail 100 (311 miles)
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